There’s nothing better than a nice soak…
And your oats and digestive tract will thank you for it!
Why soak oats?
Here’s the thing: Oats (and other grains) are actually really hard to digest. They are seeds. Seeds aren’t meant to be digested.
A Grain’s first job is to stay intact through the digestive tract so they can germinate and start growing when they come out the other end.
Phytic acid is one way oats can stay intact through the digestive system. Phytic acid blocks the digestive enzymes in the body. Phytic acid also bonds to important mineral like iron, zinc, and calcium making them hard to absorb. So, phytic acid has to go!
Soaking helps release enzymes that begin breaking down phytic acid. The body can then absorb more nutrients (and in case you’re wondering: yes, it’s a good idea to soak other seeds and even nuts before eating them).
I almost always soak oats before eating them these days because I’ve noticed that they really are easier on our bodies.
Properly soaking oats
Soaking oats is fairly simple, you just need to be organized to get them soaking on time!
- Oats need to soak in an acid overnight to break down anti-nutrients.
- Oats are very low in the enzyme phytase which is needed to break down phytic acid. So that’s why properly soaked oats must include something to add enough phytase, in my case I use buckwheat cereal.
- Oats should soak for at least 12 hours but 24 is best, and a little longer is ok too. I usually start them soaking at night so we can have them in the morning.
- This recipe is also gluten free and dairy free!
- 1 cup rolled or steel cut oats (gluten free if you’re gluten free)
- 1-2 tbs. buckwheat groats or cereal (I like this one) or wheat flour if not gluten free
- 1 tbs. raw ACV (I like this one)
- pinch of salt (optional)
- Warm water
Add ingredients to a large bowl. Add warm water to cover and leave at least an inch of water over the oats. Cover and let sit on the counter overnight (12-24 hours).
When they’re done soaking rinse them in a colander under cold water.
How to use soaked oats
Now that you have some oats soaked and ready to go you can prepare them a couple of ways.
- Cook them quick. Place in a saucepan, add 1/3 cup or so of water or milk and cook until creamy (4-6 minutes). Add toppings or mix ins too!
- Add them to a recipe. Replace raw oats in a baking recipe with soaked oats. You will have to reduce the amount of liquid in the recipe by roughly 1 cup per cup of unsoaked oats.
- Dry them in a dehydrator and use later.
- Make homemade granola. Yum!
Have you tried soaking oats? Have you noticed a difference in your digestion?